Real Core Training Part One
Like everything in the fitness world, core training has evolved. When I bought my first bodybuilding magazine in the late 90s, the word “core” wasn’t even used. Instead, you would find ab workouts, oblique workouts, and sometime, low back workouts. Like pretty much everything in the 90s, muscles were trained in isolation with little concern for how the musculoskeletal system was designed to function as a unit. We have come a long way in our understanding of physiology, biomechanics, and injury prevention/reduction.
The core used to be trained and often still is through movement: flexion (anterior), lateral flexion, extension, and rotation. Sit ups, crunches, side bends, and Russian twists aim to strengthen the muscles concentrically and eccentrically. These build mass and thickness to the core musculature. The second way we train the core is to recognize it as a stabilizer of the low back and hips. This involves training this musculature to resist movement. When it comes to increasing strength, power, speed, and reducing injury, this training is more important than dynamically training the core. This style of training is referred to as “anti-core training” because we are resisting flexion, extension, lateral flexion, and rotation. The other benefit of anti-core training is that it involves isometric contractions which are much less likely to create muscle hypertrophy, which individuals typically don’t want in their waist. I typically recommend that 70-90% of your core training consist of anti-core work depending on your health/injury history and goals.
The key to good core training is understanding what you are trying to accomplish, as well as how to progress or regress the movement. Here are the some of our favorites that we use at Fenton Fitness for each of the four anti-core categories.
Jeff Tirrell, CSCS, CSFC, Pn1
Kettlebell/Dumbbell (KB/DB) Throat Holds
Grab a KB/DB and hold it in the goblet position directly under your chin. Stand tall and maintain a neutral lumbar, thoracic, and cervical spine position. Don’t allow the weight to rest on your chest. Hold this position for up to 60 seconds.
KB/DB Throat Carry
Once you’ve mastered Throat Holds, you are ready to walk. Position yourself in the same set up, but now you are going to walk while maintaining the same upper body posture and a normal gait. Start with 20 yards and work your way up to 100.
Hyperextension Bench ISO Lumbar Extensions
Set yourself up on the hyperextension bench with the thigh pad below your hips and above your knees. Assume a neutral lumbar, thoracic, and cervical spine position. Hold this position for up to 45 seconds before adding weight.
Glute Ham Bench ISO Lumbar Extensions
Position yourself in the same setup as with the hyperextension bench but use the glute ham developer bench. Work up to 30 second holds before adding weight.
For video demonstration of these exercises, click here